Wednesday January 4, 2016

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(Taren rocked her Fight Gone Bad on Monday and made these push press’ look like a breeze.  Love the active shoulders and tight abs to prevent her from arching her back too much! )

Register for Classes on Mindbody, Post Scores to Whiteboard, Check-in on Facebook

Strength Session:

Alternating Back Squat and Push Press

5 x 75%, 3 x 85%, 1x 95%

**Start with a few warm-up sets and then do your first 5 sets of Back Squat @ 75%.  Switch out your weights to your 75% Push Press.  Keep alternating back and forth and try to get new 1 rep maxes today!

 

Level 2 WOD:

5 x 2 minute intervals:
1 Bar Muscle Up
5 Chest to Bar Pull-ups
**Complete the above work and then, in whatever time remains of the 2 minute interval, complete as many burpees as possible.

** There is a 2 minute rest break between rounds

**Your score is the total number of burpees completed each round.  We will have 5 scores today.

 

Level 1 WOD:

5 x 2 minute intervals:
1 Toes to Bar
5 Pull-ups
**Complete the above work and then, in whatever time remains of the 2 minute interval, complete as many burpees as possible.

** There is a 2 minute rest break between rounds

**Your score is the total number of burpees completed each round.  We will have 5 scores today.

 

Grunt Work:

3 sets of max unbroken handstand pushups.

**You can use abmats or plates to assist you.  Or you can do 3 sets of 20 second handstand holds against the wall or freestanding with a spotter. Rest 2 minutes between rounds.

Level 2 MODS:

MOD 1: BMU (3 Toes to Bar), C2B (chin over PU)

 

Level 1 MODS:

MOD 1: 3 Hanging Leg Raises, 5 Band Pull-ups